This exercise is side lying adduction and its aim is to strengthen the muscles on the inside of your hip and thigh.

Start by laying on your side on the floor, with the lower leg being the one you are intending to work. Take your upper leg, bend your knee, and place your foot on the floor in front of you so it’s out of the way. Then with your lower leg whilst keeping the knee straight, lift your foot off the ground by a few inches. Once you are at the top of the movement slowly lower down and return to the start position. During the movement make sure to keep your hips steady, and your pelvis at 90 degrees to the floor.

Follow the suggested reps and sets in your rehab programme as a guide. You should feel the muscles on the inside of your hip and thigh working to produce this movement.

By focusing on the position of your hips you can make sure that you feel it in the correct place, as a common mistake is to generate the movement using your hip flexors, the muscles on the front of your hips, instead of the muscles on the inside of your hips.

If you find this exercise too easy you may find it helpful to add some ankle weights to make it harder. If you find it too hard you could reduce the range which you are moving your leg through, or reduce the reps and sets being performed.